Eat to Evolve - Blog Post
December 15, 2021
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How to Exercise on the Keto Diet

Going Keto changes how your body uses energy. As a result, your body will also change how it reacts to exercise. Certain types of exercise are better than others for a high-fat, low-carb diet. It’s important to pursue activities that mesh well with the Keto Diet, so you can burn fat without burning out. Here are the dos and don’ts of working out while on Keto.

Strength workouts on Keto

The Keto Diet isn’t ideal for strength workouts. Keto involves limiting protein so that it comprises only 10-20% of your daily caloric intake. This percentage provides just enough protein to maintain a consistent muscle mass. While Keto can aid in muscle recovery, the diet isn’t recommended for people looking to bulk up.

Keep in mind that Keto tends to be a low-calorie diet. A high number of calories is necessary to build additional muscle mass. It’s possible to gain extra muscle while on the Keto Diet, but you’ll have to consume more calories than you burn during exercise. For the best results, consider increasing your protein to 30% on days when you have strength workouts.

Cardio workouts on Keto

Keto is great for cardio workouts that build long-term endurance. After getting over the “Keto Flu,” your body becomes used to burning fat as its primary energy source. The best cardio workouts on a Keto Diet are ones that slowly burn energy over a long period of time. Try Keto-friendly activities like hiking, biking and rowing.

Once the body is in ketosis, you’ll need to stock up on fat before the workout. Eat a snack that’s high in fat about 30 minutes prior to your cardio session. This ensures your body has enough sustenance to maintain a high energy level during exercise.

Weight loss workouts on Keto

Keto is one of the best diets for losing weight. Your body adapts to burning fat instead of carbs, which enhances the weight loss benefits of working out. Keto dieters burn more calories during exercise compared to people on different types of diets.

If losing weight is your goal, make sure you go for pre-workout snacks that are high in fat but low in calories. The fat will help you feel full so that you won’t be tempted to overeat after the workout. No matter what diet you’re on, remember to eat fewer calories than you expend.

HIIT workouts on Keto

Keto dieters are better off avoiding HIIT workouts. These require short bursts of high energy, which can be difficult when your body isn’t consuming its preferred energy source. Many people have reported low energy levels while on Keto, especially during the first week. Keto dieters may experience poor athletic performance during HIIT activities. That said, you’ll be able to ease into these workouts over time, with practice.

Keep your body’s capabilities in mind

Above all else, always listen to your body. If you’re sore days after a strength workout, you might have to incorporate some protein back into your diet or try less strenuous exercises. If you struggle to power through a HIIT session, switch to a low intensity form of cardio. Experiment until you find the perfect fit for your Keto lifestyle.

Want to explore the benefits of the Keto diet further? Check out some of our meal plan options!

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